Last Updated 11th August 2016: Continuing our overtraining series we ask the question how much weight lifting is too much? Instead of doing an article for this topic I thought I’d record a quick video outlining some of the major points. Overtraining is such a widely misunderstood topic, if you haven’t already check out our symptoms article and our overtraining recovery guide. The video is below, I hope you enjoy.
I don’t want to transcribe the entire video here but I will mention the key points for anyone who doesn’t want to watch the entire thing. (Although its only 4 mins 33 seconds long!)
Workout out too much?
The truths behind how much training is too much!
To decide whether you are overtrained you need to know what the symptoms are. I’ve also put “are you sure” on this slide as there are other things that can affect this. For example diet and sleep have a huge affect on training and might seem to you like you are overtraining. We have a handy infographic which I have inserted below if anyone is interested in this. All of these can be caused by other areas such as work, family life or stress. So you need to determine that the training is the cause of these issues and not something else!
Weightlifting – What’s Too much?
- Everyone is different!
- Amateurs should lift 3-5 times a week. (Drug free)
- Mid level 4-6 times per week (Drug free + potentially add deadloads if necessary.)
- High performance 7 times a week (Occasionally take recovery days or deloads if necessary.
Recovery is everything!
Recovery is when your muscles grow and re-build. If you don’t have good recovery your muscles can’t recover and hence you will begin to see the overtraining symptoms! We have a full article on overtraining recovery if you want to check that out too.